Everyone as at risk during extremely hard weather but some people have a higher risk than others of becoming ill.  It is very important that those of high risk take extra care of themselves during hot weather.

Here is some simple advice to help you survive and thrive in Summer:

1. Keep hydrated:  Drink regularly.  Have plenty of cold water and ice in the fridge.  Carry a bottle of cold water with you when you’re away from home.
2. Eat sensibly:  Eat cold light foods such as salads and fruit, rather than hot or heavy options.  Avoid salty foods.  Try to eat normally even if you don’t feel like eating as your body needs energy to cope with the heat.
3. Behave accordingly:  Follow your doctor’s advice if you have any medical conditions.  Keep physical activities to a minimum.  Avoid strenuous activities like gardening, home improvements, or sport.  Rest if you feel tired to conserve your energy.
4. Stay cool inside:  Stay inside and out of the heat as much as possible.  Draw blinds and curtains to keep the heat out of the house during the day.  Open the house up when the sun goes down.  Use a fan or air conditioner set to cool.  Splash cold water on your face and the back of your neck.  Take a cool shower or bath or use a wet flannel or towel to wipe yourself down.  Freeze a damp cloth to use as a cold compress at night to keep your neck cool.
5. Stay protected outside:  If you must go outside, go in the early morning or the evening when it is cooler.  Whether the sun is shining or not, use effective sunscreen, wear a wide-brimmed hat or use an umbrella, wear light-weight light-coloured loose-fitting long-sleeved cotton clothing, and wear effective sun glasses.  Visit air-conditioned libraries, galleries, theatres, shopping malls, or cultural centres.
6. Check on others:  Monitor babies, children, elderly neighbours, and pets for any symptoms of heat-stress as they tend to be more vulnerable to the heat.

Australian volunteers are essential to society and many charities would struggle to survive without them – but the benefits don’t only flow one-way.  Here are a few interesting points about volunteers from the Council of the Ageing (COTA):

• Of the 600,000 Not-For-Profit organisations in Australia, only 60,000 have paid staff
• Volunteers annually contribute $200 Billion to the Australian economy
• The numbers of volunteers in Australia has doubled from 3.2 Million in 1995 to 6.1 Million in 2010
• The rate of volunteering by young people in Australia has increased from 16% in 1995 to 27% in 2010
• Volunteers are happier, healthier, live longer and sleep better than those who don’t volunteer.

So…what are you waiting for?

Dr David Hillman, the Chair of the Sleep Health Foundation, Australia’s leading national advocate for sleep health, has released his top tips for keeping drivers safe on the roads.

• Make sure you’ve had at least seven hours sleep the night before a long drive
• If you have to drive for long periods of time, try to take a short power nap after lunch
• Share the driving with someone else and help keep each other awake
• Have a break every two hours, get out of the car and walk around for a few minutes
• Don’t drive between 1am and 6am
• Don’t drive if you’ve been awake for more than 17 hours
• Pull over if you regularly notice difficulty keeping your eyes open, or find yourself relying on loud music, energy drinks or fresh air to stay awake.

Sleep Health Foundation, March 2015